“Clang and Bang”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Weightlifting – Complex: Snatch Grip Deadlift + Power Snatch + Overhead Squat

2. Conditioning – “Clang and Bang”

Weightlifting

Snatch Grip Deadlift + Power Snatch + Overhead Squat

– Building up to a heavy single, hanging on to the bar for the entire complex

Conditioning

Clang and Bang (Time)

5 Rounds for Time

12 Deadlifts

9 Power Snatches

6 Overhead Squats

Alpha: 135/95

Bravo: 95/65

Charlie: 95/65 (w/ Front Squat)

Endurance

Soft and Fluffy (AMRAP – Reps)

5 x 3 min AMRAP

12 Double Kettlebell Deadlifts (70/53)

10 Alternating Dumbbell Snatches (50/35)

8 1-arm Overhead Dumbbell Overhead Squat

Rest 2 minutes between AMRAPs